Physical Health

FREE TRAINING PLANS:

                


          


 

Simply Moving – This is for those beginners that need to ramp up their walking.
Increase your incline or speed weekly for 4 weeks.
Preferably on a track or outside on the sidewalk.     Any cardio machine will do.
Warm Up Easy 5 minutes
Speed Walk Moderate 1 minute
Jog Moderate — Hard 3 minutes
Run Hard Effort (Speed) 5 minutes
Jog Moderate — Hard 3 minutes
Speed Walk Moderate 1 minute
Cool Down Easy 5 minutes

 

 

Here are some easy tips to get you started on an OH SO SIMPLE action plan.

1. Decide what days you can and will exercise this week.

2. Decide what times you will exercise on those specific days.

3.  Choose a friend to come with you to your specific location. 

4. Decide what you will do while there and how long it will take you to exercise.

Yup, that is about it. Simple, eh?  Most of it is. The scary part can be number 4.  So let’s take a deeper look at it shall we?

SIMPLE RULES of Exercise Engagement

  1. Do not work out 7 days per week – you must have a least one day of rest/recovery.
  2. Suggested days for exercise might be: Mon & Wed & Friday or Tuesday & Thursday.  If you are trying to lose weight or gain muscle, you sure can workout 6 days per week.
  3. Exercise on M/W/F, then you can workout our your entire body, cardio included.  This is because you’ll have rest days in between your workouts.
  4. Workout M/T/W/TH/F/S, you will need to switch what you do on these days.  You shouldn’t workout your chest every day of the week – you will get burn out with in your muscle, among other issues like injuries, overused muscle, strains, tears or even be hindering your progress from grow or weight loss.
  5. You need to allow your muscles to rest in between the God-given time frame; 48 hours – 72 hours.  So, you can workout your chest on M/W/F, or M/TH/Sat.
  6. Saturday for lower body, cardio and core, Tues & Thurs &/or Sat for cardio & upper body.  Yes, you can do upper body on Bottoms Up days.
  7. Please fill in your calendar of weekly exercise.

Here are a few samples:

Sarah’s Two 3 week Full Body Exercise Plan – #1
Monday 8:30am Cardio, Core, Lower Body
Tuesday

5:15am

 45 min cardio interval class, Total Upper Body
Wednesday

8:30am

Cardio, Core, Lower Body
Thursday

5:15am

Rest
Friday 8:30am Back, Shoulders, and a 45 minute deep stretching class.
Saturday

8:30am

15 min Plyometrics focused on cardio, biceps, & triceps
Sunday Rest
Sarah’s Two 3 week Full Body Exercise Plan – #2
Monday

5:30pm

45 min cardio interval class, Total Upper Body
Tuesday

5:30pm

Cardio, Core, Lower Body
Wednesday 5:30pm 45 min cardio interval class, Total Upper Body
Thursday

5:30pm

Rest
Friday

5:30pm

Cardio, Core, Lower Body
Saturday

8:30pm

45 min cardio interval class, Total Upper Body
Sunday Rest & enjoy the holy day!

 

Sarah’s 8 Week Fat Loss Exercise Plan
Monday

7pm

30 min – Upper Body Free Weights & Floor Core

20 min – running intervals (1 min on/1 min off)

Tuesday

7pm

45 min – lower body focused plyometrics
Wednesday

5:15am

20 min – Upper Body Barbell & Hanging Core

30 min – incline on treadmill

Thursday

7pm

45 min – lower body focused heavier weights

20 min – hill training on treadmill

Friday

5:15am

45 min – Deep stretching class
Saturday

7am

15 min – Upper body tubes/bands

15 min – Lower body body weight & balance

15 min – Core stability Ball/Medicine Ball & balance

15 min – Stair running intervals (every 3 trips rest 30 sec)

Sunday Rest & enjoy the holy day!

…More training plans to come.

Trainer Tips 

Don’t be scared of heavier weights.  Almost every fitness model in magazines say they lift pretty heavy – this is all determined by a person’s weight, age, height, athletic ability and training background and more. There is a poor stigma with lifting heavier.  Women for the most party think we will get bulky when we lift heavier.  The only reason why it would appear this way is because they are building muscle under the fat, so the fat is getting pushed out – making it more bulky.  However, the more muscle you have, the more fat you burn at rest.

Models don’t have fat on their thighs making their legs larger.

Fat is our issue, not heavy weights.

Fat takes up way more room than muscle.  You will NOT bulk up like a man if you take heaver weights – unless you take steroids and overeat.

IT’S NOT A RACE! Don’t worry about what tomorrow will bring.  Training your body takes slow steps of small accomplishments and will add up to magnificent results if you don’t give up.  You have to put in consistent time to get results (don’t take off a week here and there).  Once you have obtained those goals the training won’t be as challenging with time or consuming in your thoughts.  Be happy for the smaller accomplishments while keeping your eye on the larger picture.

 

“The best thing we can hope for in this life is a knothole peek at the shining realities ahead.  Yet a glimpse is enough – it’s enough to convince our hearts that whatever sufferings and sorrows currently assail us aren’t worthy of comparison to that which waits over the horizon.” Joni Earekson Tada

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